A healthy diet and exercise is the best way to keep your family healthy and fit. Get the kids away from the Television and take them on a walk around the neighborhood or to the park. Make it a family habit, and you will all be happier, healthier, and fit.
To lose weight, you will need to cut out more calories. Most people have only a hazy idea of what a single portion should look like. It’s a good idea to measure until you can judge by eyeballing the amount. I have the foods, calories, and portion sizes the male and females need for better health. If you are overweight and active and follow these guidelines, you
should lose any excess weight.
Most average, active males need about 2,600 calories a day. The following foods with the correct amounts are what he needs to eat in a day.
Grains; 9 ounces
Vegetables; 4 cups
Fruit; 4 cups
Milk; 3 cups
Meat and beans; 6.5 ounces
Fats/oils; 8 teaspoons
Most average active females need about 2,000 calories a day. The following foods with the correct amounts are what she needs to eat in a day.
Grains; 6 ounces
Vegetables; 2 1/2 cups
Fruit; 2 cups
Milk; 3 cups
Meat and beans; 5.5 ounces
Fats/oils: 6 teaspoons
Here is how to visualize your portions.
Hard cheese; 1 ounce equals three dice.
Cooked pasta or rice; 1 cup equals the size of a baseball.
Vegetables, berries, or fruit; 1 cup equals the size of a baseball.
Pancake/waffle; 4 inches equals the size of a CD.
Meat or poultry; 3 ounces equals the size of a deck of cards.
Salad dressing; 2 tablespoons equal a shot glass.
Cheese slice or deli meat; 1 ounce equals the size of CDa.
Nuts, dried fruit, granola; 1/4 cup equals the size of a golf ball.
When you go into a restaurant and you take-homered to know the serving sizes, Take a look at the other tables and if the portions are large, have them put half in a take-home box before they bring your food to the table. That way, you will only be tempted to eat what you should, and all the food you take home won’t be picked over.
Remember that a serving of olive oil has just as many calories as a serving of butter, so even though olive oil is heart-healthy, you can’t have more.
Exercise will help you stay healthy and get in shape. Walking is one of the most accessible and enjoyable exercises you can do. It doesn’t take any equipment; you can take a camera along to take pictures of any exciting happenings. Take hubby and the kids to the park and have a fun walk. Keep eating a healthy diet, exercising, and don’t give up. With perseverance and determination, you will reach your goal.